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Sometimes it’s worth a repost. This still speaks to the Chesty philosophy. 

The Bigger Picture

I wish you saw the bigger picture

This is a marathon of a process; I’m talking physical and mental development. Many opportunities arise for us to make an easy advance; however, the transition can feel rushed, and our desire often dominates our capability. You see the handstand push up, the muscle up, and the huge lifts. Fun is in our interaction and patience with progression. Blown attempts, blind adherence, and rushed movement, will leave you lying in chalk. Knowing it takes 8 years to Mastery, why would you attempt to get there in 8 weeks?

Wednesday Lesson Plan

Warm-up

With partners complete 300 row & 12 burpees each switching back and forth (3 rounds)

Strength
5×5 back squats (50,65,75,90,100%)

Workout – “Wendy”
21,15,12,9,6,3 reps of:
Press, Back Squat, Pullup & Sit-up (95/55)
– 25 min limit – no racks

“Willpower” is a best-selling novel written by Roy F. Baumeister and John Tierney. In it, they explain willpower in a different way: To them, it’s a finite resource, meaning your supply of willpower is essentially limited. Essentially, they turn will power into a science.

Does this mean if you put all your willpower into eating well or exercising, you’ll lack willpower in other areas of your life? 

It’s an interesting concept. What do you think? 

Check out this CrossFit Journal article that talks about the book. It’s worth a read.

Tuesday

Warm-up
200m Run & 12 floor angels
12/12 side laying windmill
12 push back push ups
12 squat to stand

Strength

4 Sets of 5reps Press (65,75,90,100%)

 Workout “Doozie T0ozie”

Complete 2 WOD’s for time of:
First (3 rounds) of:
-10 Toes to Bar and
-40/40m Upside-Down Single Arm KB Carry (sub bdell on end).
Then complete:
– 75cal row and 75 wallballs (break up as you see fit)

The Upside-Down Single Arm Carry – AKA – Bottoms Up Carry
(Thanks to http://www.mooselupgym.com/?p=175889969)

The bottoms-up carry creates an additional challenge to your core & hip muscles for several reasons. First, you need a strong grip on the kettlebell to prevent it from flipping back, & stiffening your core helps achieve that. Second, additional control & balance is required to hold the kettlebell upside down. Finally, the asymmetrical position requires the opposite side lateral core muscles & the same-side lateral hip muscles to work together more effectively & efficiently to prevent the pelvis from dipping down when you walk creating an “energy-leak” (not as bad as a nuclear-energy leak, yet why take chances).

This has an immediate carry-over to all athletic & daily activities when you need single-leg support & core stability to control your intended movement (e.g., running, cutting, kicking). This crucial integration isn’t developed by conventional lifting & pulling exercises performed with both feet symmetrically on the ground.

“Studies reveal that even elite athletes are unable to reproduce invariant movement patterns despite years of practice” [Davids et. al. 2003]

BAZINGA

 I love helping people develop what ever sense is lacking, whether that be physical, mental, or technical. Our development starts to define the way we move consciously and unconsciously. Without getting too trusting into neuroscience (the fact being: we can do some cool stuff, but living tissue can create some wild consciousness that may be a wee bit out of our league) I find myself loving a good theory now and then; the Dynamic Systems delivers.

http://www.humankinetics.com/excerpts/excerpts/dynamic-systems-model-has-much-to-offer-researchers-interested-in-understanding-developmental-change

http://www.sportsci.org/jour/03/psg.htm

The summ here being, with a higher level of skill, there are more degrees of freedom. More ‘variability’ means more possible outcomes. We may not be repeating the same pattern(s).  Take something as close to home as lifting and gymnastic elements, some environments (or patterns) our bodies adapt to; or, perhaps the loads of randoms tasks you perform day to day.  So you don’t have specific programs running through your body, like a computer per se. We aren’t computers. Motor patterns come up through a variety of ways to achieve a stable outcome. Several attempts at the same task leads to different outcomes. So now that your getting better, you have more ways of doing things. That’s kind of a boner to the thigh when we’re trying to learn up or prevent a nasty outcome.

When we train, we adapt to the stress that is placed on us, mentally, technically, physically. We all are just as capable as making mistakes. Michael Jordan missed baskets, but not at the hand of his poor ball handling; he’ll always be ballin’. Embrace your adaptability, respond to ‘unexpected’ encounters ;). Skills and experiences are progressive and often lead to more.

That’s what I’m about, more.

The Chestevez

Warm-up – 2 Rounds
2 lengths bear crawl, 10 ea way X-band steps, 30 Double-Unders or 270m Run (max 8 mins)

Strength
5×4 back squats (50,65,70,80,100,80%)
3reps
1×8@80%

“3-2-1 Rest” – Send 2 heats of 12 or less at the zero and 4min mark
Complete 2 Sets:(18min Workout) for Max Calories + HSPU + Pullups
– 3 Minutes of Rowing,
– 2 Minutes of Strict Handstand Push-Ups*,
– 1 Minute of Kipping Pull-ups,
Rest 3 min,
*sub pike HSPU’s (2 to 1 for score)
* banded pull-ups (2 to 1)

With the world up side down as it is these days all I can seemingly do is make my corner of it beautiful. It starts with my most common affirmation – “The world is full of loving and generous people”. I try to be inclusive to all peoples and enjoy celebrating our similarities and differences.

Imagine my delight when I watched this video that Miss Meagan McGuinness sent me – Diversity and Inclusion.

The Ad Council is the US’ leading producer of public service communications. They’ve been around since 1941. No matter your age, race, sexuality, religion, ability or disability we do share the greatest thing all in common.

One Love. For us all to share.

Have a great 15.2!!

The House of Shepherd

Friday’s Workout: Open 15.2

 15.2

From 0:00-3:00
  2 rounds of: 
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Saturday’s Workout:

Warm Up:Coach Choice

Tech:
Power Clean 3×3+1 Power Clean + Jerk

Workout:
“The Chief”
3 Minutes on 1 Minute Rest for 5 Rounds (start where you finished)
3 Power Cleans
6 Pushups
9 Squats

 Ever get really stuck on how to start something? or sit around thinking for hours on where to go from here on a project? Well apparently we had the tools at the tips of our fingers. This quick and easy read might help you next time you’re stuck

Post to comments ideas on how to get through boring tasks. I like a gummy bear at the end of each paragraph when reading boring content… a little treat goes a long way. 

Reminder: No drinking on the job. Just cause you get more creative after a few beers isn’t a legitimate excuses to tell you boss you’re drunk at work.

                                 OF 

Warm Up:

Coach Choice

Tech:
a) Handstand Practice – Mid Floor – use spotters
b) EMOM 5 min: 15secs on 15secs off Seated L-sit

Workout: “Candlepistolsnap!”
6 Rounds:
Roll to Candlestick (8-12 reps) – careful with neck
Pistols (8-12 reps alternating)
V-Snap (10-14 reps)

What is it? How would you define it?

I remember being out on the wrestling mat and sizing up my opponent. The second they tried to act tough or intimidate me I was licking my lips. I knew he was thinking of being tough – Not staying off his back. So is focus on the task at hand mental toughness?

Dr Kristen Barnes is a Mental Performance Consultant for the Canadian Sport Institute. In her article “What is Mental Toughness?” she discusses a study done earlier this century by Professor Graham Jones (Jones et al., 2001 Journal of Applied Sports Psychology). He did one on one interviews and focus groups to dig into this question. What did he come up with?

Mental toughness is “Having the natural or developed psychological edge that enables you to cope better than your opponents in the many demands (training, competition and life) that are placed on you as an athlete, and be more consistent and better than your opponents by remaining determined, focused, confident and in control under pressure”.

Last time I tried to get into a 12 foot wave I was definitely not mentally tough.

Six key components or attributes crucial to sustaining high performance in sport were identified:

1. Self-Belief
2. Motivation
3. Focus
4. Handling Pressure
5. Dealing with Physical and Emotional Pain
6. Lifestyle

I quite liked this approach.  Some real upstream strategies.  If you want to know more please give the article a read here.

Thanks to Jenn Schutzirillo for sending me this info.

Cheers!

Sheppy

Wednesday’s Workout:

Warm Up: with partner
40 Medball Sit-up
40 Sprawl Balls

Strength: Alternate
A1. 4×4 Back Squat (back down day – sub maximal – work on technique/breathing/depth)
(50,65,75,75%)
A2. 4×4 Shoulder Press (power clean from deck for these 4 presses) (60,75,90,100%)

Workout:    “Chips Ahoy” – 25 min limit
70 Hollow Rocks
60 D-Ball Slams
50 Weighted Jumping Squats (45/35) – slightly off ground
40 Hand Release Push-ups – keep em tight – hands chest level
30 Glute-Ham Sit-ups (or 60 Situps)
20 Forward Rolls
10 Ring Muscle-Ups

**scale as needed – Example: 35,30, 25, 20, 15…..

Want to live well into your 90’s? Over 100? Well you better start having fun!

The 90+ study has identified certain behaviours correlated with living healthy well into your later years.

It goes like this: Back in the early 80’s a survey was done in a retirement community that gathered data on people’s diet, activity level, vitamin intake, etc… As it turns out, all this information sat dormant on the shelf for years until mid last decade Dr Claudia Kawas saw an opportunity. This archived data on 14,000 + people was the equivalent of research gold. So they set out to find all the people in this study still alive – many of whom would be over 90.

While the primary aim of the study is to learn about Alzheimer’s disease and Dementia I was most interested in some of the other findings.  For example:

• Smoking cigarettes kills you early (duh).
• Genes matter but they are not everything.
• Moderate alcohol intake (2 drinks/day – of any alcohol) reduces risk of death by 10-15%.
• 1-3 cups of coffee a day is better than more or none.
• Its better to be average or a little over weight when old.
• Watching what you eat is not correlated to longevity.
• Exercising 45 minutes a day is optimal.  Doesn’t even have to be intense or all at once.
• Games, book clubs and activities are correlated with living longer.
• Taking vitamins (E,A,C and Calcium) are NOT correlated with longevity.
• Participants in the study say having lots of sex is one of their secrets to living long.

If I stand back and look at these findings I see a person who enjoyed life and definitely did not take themselves or life too seriously. Perhaps that is the secret to happiness and longevity.

Please give this video a watch. Part 2 of the coverage is where they discuss how the study is breaking ground in Alzheimer’s and Dementia research. Very interesting. This is a reality many of us have dealt with already or will in the future.

In memory of Leonard Nimoy’s passing over the weekend – Live Long and Prosper.

The House of Shepherd

Tuesday’s Workout:

Warm Up: Coach’s Choice

Strength and Technique:

A. Work up to a heavy Thruster

B. Every Minute On the Minute (7 min EMOM)
– 30 Sec Thrusters (50-60% of your heavy one)
– 30 Sec Rest

Workout:

“Swing & Jump”
3 Rounds:
– 40 KB Swings* (Black/Red)
– 70 Double-Unders

*Tuesday’s Standard – a hybrid swing – Kettlebell must break top of shoulder plane with arms straight and wrists neutral.

One of my best friends from high school recently graduated from UBC with a degree in Human Kinetics. She is now working for an amazing program that prescribes exercise and good nutrition during cancer treatment. The program is funded by BC Cancer Society through various fundraising efforts, such as Workout to Conquer Cancer. I found it amazing to hear about the program, and the one on one attention that these patients receive through their treatment.

The Vancouver Sun recently published a story on the program, and they said that so far the woman unrolled in the program have seen an increase in fitness, strength and endurance as well as an increase in energy during their treatment. The article is attached below so you can take a look!

http://www.vancouversun.com/health/Exercise+boosts+energy+during+cancer+treatment/10839604/story.html

a beintot

Caroline

Warm Up:
Coach Choice

Tech:
A. 5×3 Deadlift
B. 4×5 Overhead Squat
B1. Practice (10-20) Overhead Reverse Lunges*
* Shoulder Girdle and Overhead position must be tight, use Snatch Grip.

Workout:
In teams of Two for time:

Complete 6 rounds of:

– One athlete Rows 500 meters, while

– other athlete completes 12 Overhead Reverse Lunges (45/75)

Did you know that we are coming up on our 10 year anniversary?
10 years!!!!

We have a few fun, entertaining, and family-friendly (no joke) events planned to celebrate.
It took Patty and the crew 10 years to get us here, and trust me, this party will last for a WHILE!

1st event: The Surf Trip
We all know that this community sets us up for a better life. We are fitter, healthier, happier, and more prepared for FUN than the average Joe. Plus, we MadLabbers are always up for something new…

Enter, the MadLab Surf Club.
This underground club has been around for years. Patty, the Pup, Sheppy, Reto, Dain, Surfo, Dopey, TBear, BK, CFP, Rhino, Arthur, Erkel, Bull… not to forget Squad, the Cube, Blewett, Dashie, Kermit, Jildo, Bus, Jaws, Mini-Pussy, Eunice, Casper, and a bunch of other awesome surfer-ladies. (sorry if I missed you)

This is a 3-night, 4-day Tofino Extravaganza
Patty has negotiated a sweet deal with Jaime’s Rainforest Inn, Long Beach Surf Shop, and Surf Sister Surf School. We have packages for Veteran Surfers (aka have their own gear) and Rookies (need gear, little to no clue how to surf).

You may have seen the posters, but we’ve tweaked the deal. Click through to our event details HERE.

3 nights at Jaime’s for $289 (per person, double occupancy)
Board, wetsuit & bootie rental, with a 2-hour surf lesson for $60
Entrance to the Saturday Night “Soul Surfer” Party at Jaime’s Lounge

Upgrades to King, Deluxe King, and Super Deluxe King rooms available
Pet-friendly rooms
Local child-minding and baby-sitting connections on request
**7% Early Bird Discount for bookings by March 13th**

Yes, this is the weekend AFTER May Long, and Yes, you’ll need to take the Friday off. But, there’ll be no traffic, and less people on the waves.

Come on… who’s in?

(Who’s responsible?)

Warm Up:

Coach Choice

Tech:
a) 5×5 back squat
b) 6×2 power clean

Workout:
“Unbroken”
3 Unbroken power cleans (185/125)
3 bar facing Burpees
6 unbroken power cleans (135/95)
6 bar facing burpees
9 unbroken power cleans (95/65)
9 bar facing burpees
Finish with 50 double unders for time

Its that time of year again, The Open. I have chatted with lots of people about signing up, some have been persuaded some have not. All good either way. Although I believe the saying is “the more the merrier”.

The Open workout will be the class workout all day Friday so anyone wanting to give it a go is encouraged to come in and get it done.

If you are unable to attend or you are looking for a little more r&r before the workout I will be running a 1pm Open session Saturdays for the duration of the Open.

I would like the first heat to start at 1pm sharp. So people are encouraged to show up any time after noon to start warming up. Depending on what the workout is the heats will vary of course. I will post a heat schedule on the calendar at the gym and people will be able to sign up for a heat that works for them. Depending on the workout length there will likely be 3-5 heats.

I hope you guys all get a chance to do some of the workouts if not all.

If you are bored Saturday afternoon come on out and cheer on everyone who is throwing down.

Info tomorrow about the MadLab Surf Trip! Stay tuned!

Tom

*Make note if you are coming to class but doing the Open Saturday do all of the following minus the clean and jerk and the workout of course….

Open 15.1

Warm-up: 

20 face pulls
20 banded good mornings
2 min deadbug
12/12 single leg RDL
50 squats

Technique Work:

10 hollow rocks
12 tall muscle cleans
12 hang power cleans with slow pull
12 up and overs
12 tall muscle snatch
12 behind the neck push press
12 snatch balance

work up to about 75% of max clean and jerk

Workout: 15.1

Notes (from games site)
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.